Vegan Rainbow Quinoa Salad (Low FODMAP & Gluten-Free)

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The more colors you eat, the better! Eat the rainbow with this deliciously simple vegan and low FODMAP quinoa salad. This Mediterranean-inspired salad is great for weekly meal prepping or to bring to a dinner party. Packed with fresh vegetables, plant-based protein, colorful nutrients and served with a creamy lemon tahini dressing.

Vegan Rainbow Quinoa Salad (Low FODMAP & Gluten-Free)

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Calories: 413kcal


  • 1 cup quinoa cooked; tri-colored, red, or white
  • ½ cup carrots diced
  • 1 cup red cabbage shredded
  • ½ cup cucumber diced
  • ½ cup zucchini diced
  • ½ cup green onion diced; use only green part
  • ½ cup red bell pepper diced
  • ¼ cup lemon juiced
  • ½ cup tahini
  • 1 tbsp Garlic Infused Olive Oil
  • 1 tbsp agave


  • Rinse quinoa in a strainer under running water. Then drain well. Combine quinoa and water in a saucepan (1 cup quinoa: 2 cups water). Bring to boil then lower temperature to medium-low. Cover for 10-20 minutes until quinoa absorbs the water. Let quinoa cool or place in refrigerator.
  • Meanwhile, prepare the vegetables. Dice carrots, cucumber, zucchini, green onion, and red bell pepper into ½-1 inch cubes. Shred red cabbage into thin slices.
  • Combine vegetables and quinoa in a large serving bowl (wait to combine until quinoa is cooked).
  • Add lemon tahini dressing upon serving. Add green onion for garnish.

Lemon Tahini Dressing

  • In a blender, combine lemon, tahini, olive oil, and agave. Add salt and pepper according to preferences.
  • Alternatively, in a small bowl whisk lemon juice, tahini, oil, and agave. Add salt and pepper according to taste preferences.



Calories: 413kcal | Carbohydrates: 45g | Protein: 13g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 9g | Sodium: 35mg | Potassium: 638mg | Fiber: 7g | Sugar: 7g | Vitamin A: 3701IU | Vitamin C: 51mg | Calcium: 96mg | Iron: 4mg

Notes & Tips

Before combining quinoa and vegetables, make sure quinoa is fully cooled. This will help keep the freshness and vibrant colors of the vegetables.

Sides & Compliments

This dish is an excellent appetizer or side dish. If you can be made into a delicious and refreshing salad with the ginger-lime dressing and crisp romaine lettuce. Or check out these recipes for more inspiration:


Store dressing and quinoa separately until serving. Both the salad and dressing can last up to one week. Dress upon serving for optimal freshness.

Common Questions

Is Quinoa Gluten-Free?

Yes, quinoa is a gluten-free whole grain.

Is Tahini Low FODMAP Friendly?

Yes, tahini is a low FODMAP food. Tahini is grounded sesame seeds that are not considered high FODMAP.

What Are Low FODMAP Grains?

Brown rice, buckwheat, maize, millet, oats, polenta, quinoa, and tapioca are low FODMAP grains.

What Are High FODMAP Grains?

High FODMAP grains include amaranth, barley, and rye.

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